Burning extra 100 calories
 The
upward trend in the number of
overweight women
is caused, on average, by an imbalance of only 100 extra calories per day.
Eliminating this 100-calorie imbalance by
eating a bit less and
getting a bit more physical
activity each day may hold the line on
weight gain for many women. This can be accomplished in an almost unlimited
number of ways.
Anything that gets your body moving counts as exercise. You may exercise
every day without knowing it -- any activity with vigorous physical movement
qualifies. Trick yourself into exercising more simply by increasing your
low-impact activities throughout the day.
Below are ways to burn about added 100 calories a day to healthy weight.
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Pedal an exercise bike for 13 minutes.-When done properly,
cycling is an effective
and enjoyable form of
aerobic exercise. Cycling can reduce the risk of
heart disease,
high blood pressure,
obesity and
diabetes. It can reduce your ‘real age’, lowering it more than a decade
lower than your chronological age. A thirteen-fifteen-minute bike ride, five
times a week, burns off 11 pounds of fat a year and meets the requirements
for reducing heath risks. Exercise continues to burn fat after the workout
ends. Once the sweating stops the body’s
metabolism
remains high. You can you increase the post-exercise burn? A few scientific
studies suggest that exercising for 20 minutes at 35 to 55% of aerobic
capacity, as in riding briskly, elevated metabolism for 20 minutes after
stopping. That means that a 20 minute, brisk bike ride burns fat for 40
minutes.
-
Hiking up hills for 15 minutes- If you weigh 150 lbs, you can
burn approximately 121calories in 15 minutes. It depends on how much you
weigh and the type of hiking. Hiking is a user-friendly activity and
requires very little gear or technique. Aim for at least 4-6 active days per
week for 45-60 minutes to
lose weight and keep it off. Mix up the duration and intensity of your
hikes with one short comfortably hard hike – powering up hills and recovery
for 30-40 minutes to burn more total calories and one long, slow hike on the
weekends to burn fat.
-
Cleaning the garage for 15 minutes- For
outdoor areas and garage floors, nothing beats an old-fashioned broom and
dustpan. This activity burns 272 calories per hour. So, it makes sense to
sweep up the driveway and even get out to the sidewalk. Although sweeping
ranked 7th in calories burned, you can increase the level of your
workout by
getting to all the nooks and crannies of your property that you usually
avoid. Even better,
stretch up
and knock down those cobwebs that have been accumulating in the corners of
your garage.
-
Practice some fast dance steps for 16 minutes- Dancing is a fun
aerobic exercise, which helps to improve oxygen levels in your body and
helps to burn calories. The
important thing when going for dance routines to lose weight, is to choose a
dance form which you enjoy and which is high paced. By high paced dancing, I
mean that you should be moving your
muscles fast enough to start sweating. A dance routine should be done at
least 20 minutes a day to lose weight. In a normal dance routine, one can
burn 109 calories in 10 minutes. And, with high paced
dance routines to lose weight, you can burn even more calories. So,
start a dance routine at home, or in a class, and within a few months, you
will have lost weight and become more toned!
-
Work in the garden for 18 minutes- Gardening has always been
considered as a beneficial and healthy activity. With the emphasis slowly,
but surely turning to healthy living, health experts opine that there’s
nothing like a bit of
gardening to rev
up your metabolism. If you have outside space, you can burn calories by
gardening (246 calories per hour), raking (264 calories per hour), or mowing
the lawn (a whopping 363 calories per hour).
-
Swimming leisurely for 20 minutes-
Swimming is a great way
to burn calories and tone muscles. It’s great because it’s zero impact and
it works the entire body. You’ll not only work your legs (from kicking) and
arms (from the strokes) but you’ll tone your
back, chest,
abs,
glutes, all over!
One good way
to estimate the amount of swimming calories burned in an hour is to
use this formula, depending on your body weight (in pounds) and
activity level:
- Light swim: 1.5 x body weight
- Moderate swim: 3 x body weight
- Vigorous swim: 5 x body weight
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-
Playing tag for 20 minutes- A person weighing 150 pounds will burn
between 29 and 90 calories during 15 minutes of playing tag. The actual calories
you use will depend on how fast and how much you run while playing. There is no
set rule on when to end but it is a good idea to set a time limit before players
become exhausted or disinterested in continuing the game.
-
Mowing the lawn (using motorized mower) for 20 minutes- Nowadays lawn
mowing has been done by the use of a riding lawn mower. However, if you still
have a push mover and you enjoy being outdoors, you can take advantage of this
opportunity. According to Nutri Strategy, a person weighing 180 pounds will burn
449 calories per hour using a push mower, compared to 204 on a riding mower. The
bigger and heavier the mower, the more calories you will burn.
-
Walk briskly for 22 minutes (3.5 mph)- 30 minutes of walking will
burn 150 calories and if you walk 30 minutes a day, 5 days a week, you will burn
about 750 calories per week. Walking can have definite benefits towards your
weight loss program and
staying in shape.
-
Clean the house for 25 minutes- You can burn up to 175 calories an
hour by cleaning house and adding more movement while you do it. It can actually
be fun, and who thought house cleaning could be fun? First put on some music you
like. Now let’s get moving! Dance while you vacuum, sweep and mop, just move
those hips, your arms
are already in motion. While vacuuming, use a wide range of motion and extend
your vacuum out as far as you can. Also change arms so you are not get a workout
on only one arm. You can burn 160-230 calories an hour by doing vigorous house
cleaning like scrubbing walls, scrubbing floors and washing windows depending on
your weight and size.
-
Golfing (using a cart) for 30 minutes-
You have a great deal of control over the amount of calories you burn playing
golf. You can choose an easy-paced game, ride in a cart and burn the minimum
numbers of calories. Or you could double the number of calories you burn by
carrying your own clubs and walking. The actual calories burned during golf also
are affected by body weight, intensity of workout, conditioning level and
metabolism.
-
Yoga for 30 minutes- Burning calories in
yoga depends greatly on the type
you're doing. Some forms, like the more active Ashtanga yoga, will have you
burning more than others. But, on average, you'll expend about 250 calories per
hour in yoga class.
-
Walking the dog for 50 minutes- Depending
on your pace and the temperament of the dog, a 150 pound person can burn around
205 calories an hour.
-
Putting away the groceries & Light housekeeping for 40 minutes- More
steps and more movements are what you're after. So forget that cleaning-product
caddy organizer people always recommend you carry around. If you have to walk
extra steps to get the broom, that's golden.
Your body needs calories to do everything it does;
breathing, organ
function, everything. It needs more calories the more active you are. This is
why exercise is key to weight loss; while consuming fewer calories will help you
balance your energy intake with your energy consumed, exercise will help your
body burn more calories than it takes in---this is what causes you to
burn fat and
lose weight.
-
WF Team
Dated 28 April 2011
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